Você está na página 1de 47

GAINING

MUSCULAR SIZE & STRENGTH


FOR
A CHAMPIONSHIP PHYSIQUE



Chuck Sipes Super-Seminar

By
Dennis B. Weis The Yukon Hercules

Distributed By
www.dennisbweis.com



2003 Dennis B. Weis

2



In Memory Of
Chuck H. Sipes


1959 IFBB Mr. America
1961 IFBB Mr. Universe
1966 4
th
Place-IFBB Mr. Olympia
1968 IFBB Mr. World
Born: Aug 22, 1932
Died: Feb 24, 1993

3
A GREAT CHAMPION OF YESTERYEAR
REVEALS PRO-BODYBUILDING STRATEGIES
FOR WINNING CONTESTS


The mid-1960s was a very exciting time for many of us Baby Boomers (born
during the Second World War) who were involved in the physical culture scene,
for we were able to experience a Golden Era of the sport.

The Golden Era was a magical time on the physical culture scene where non-
and amateur-competing bodybuilders alike had to rely on reasonably logical and
competent training and nutritional strategies (who can forget Rheo H. Blair, the
super nutrition expert, and his wildly popular milk-and-egg-protein powder) for
acquiring marked increased in muscular size and strength.

There was also emerging in this Golden Era a new breed of elite competing and
winning bodybuilder, the IFBB Professional. Who can forget such legendary
names as Dave Draper, Don Richard Howorth, Sergio Oliva, Harold Poole, Larry
Scott, Arnold Schwarzenegger, and last but not least in the IFBB parade of
champions, Chuck Sipes.
4
The late Chuck Sipes was a huge, thickly muscled man, not too tall but
amazingly compact and massive. He had a ruggedness written over his
physiognomy and a broad grin for everyone. He reflected a cheerful atmosphere
and personal attitude wherever he went. However, when he began a workout,
his concentration was so laser-focused that it was obvious to those around him
that he did not want to be interrupted. It was this frame of mind that netted him
contest-winning results at the elite IFBB professional level.

Now, get ready to step back into the sixties and check into the mind of one of
pro-bodybuildings best, and begin to absorb the knowledge of the training and
nutrition strategies it took to win an IFBB show.

The following seminar contains exact insights and expressions from the late
Chuck Sipes, a man who was deeply embedded in the trenches of bodybuilding
warfare. If you ever had the opportunity to hear Chuck speak, you may recall his
speech pattern and recognize his training philosophy as it is represented in this
eReport.



The following information is the pure truth from Sipes on the exact program he
followed in preparation for the IFBB Mr. World title. At the conclusion of this
program, Chuck attained a peak condition where, at 5 feet 9 inches, he
weighed 220 pounds. His measurements were: arms, 19 inches; chest, 50
inches; waits, 32 inches; thighs 25 inches; calves, 18 inches. He was
especially known for his massive and powerful forearms, which measured 18
inches pumped. Sipes was also enormously strong. He could bench press 570
pounds (at 220 pounds of muscular bodyweight), perform full squats with 600
pounds, and do barbell curls with 250 pounds. Here, then, is the Chuck Sipes
bodybuilding seminar in which he explains his revolutionary training and
nutritional philosophies that allowed him to obtain his best gains in size, shape,
and muscularity and go on to win the 1968 IFBB Mr. World contest. He also
won the subdivisions of most muscular, best arms, best chest, and best abs.
5
TO BECOME A WINNER OF A PHYSIQUE TITLE
TAKES MANY MONTHS OF PREPARATION



I planned my contest preparation for the 1968 IFBB Mr. World contest twelve
months prior to entering. I feel that this is one of the most important phases
toward contest training, in that one must plan his or her training, far enough in
advance to get their training organized and to devote every waking minute of the
day toward the task at hand. As far as my training went, I trained three times per
day (Authors comment: This is the dynamic Triple-Split training principle
that the top bodybuilders and weightlifting champions in the world have
been using for the last few years to achieve the maximum in size and
strength), six days per week, towards winning the 1968 IFBB Mr. World contest.
Being employed with the California Youth Authority as the personal weight
training instructor helped me to organize my training so that I was able to train
three times per day.

I would begin my daily training at around 6:00 a.m. at my home. My work for the
California Youth Authority was the swing shift that began at 2:00 p.m. to 10:00 in
the evening. It was here that I would get into the second and third workout
sessions for the day. My second workout of the day began immediately upon
arriving at work at 2:00 p.m. being that my job was to teach weight training to the
CYA youths. It was here that I would get in my second workout of the day and
then between 8:00 p.m. and 10:00 in the evening I was assigned to dorm duty in
which I was to be there while the young men slept for the night. It was here that I
concentrated on my third and final workout session of the day.

(Authors comment: Before Chuck outlines his explicitly calculated training
program, it is important to note that he followed the PUSHIPULL training
principle where he would train his pushing muscles, e.g., pecs, delts, and
triceps, on training days one, three, and five; and on days two, four, and
6
six, he would train his pulling muscles-legs, back, biceps, and forearms.
You will notice as he explain a particular exercise schedule that special
attention was given to working from the largest muscle group to the
smallest for the particular training sessions at hand. This is one of his
secrets of developing SUPER-HUMAN STRENGTH.)

TRAINING DAYS ONE, THREE, AND FIVE

MORNING SESSION 6:00 a.m.

Chest:

I have always enjoyed bench pressing, so I would begin this particular session by
doing SUPINE or flat bench presses. I would always warm up with, say, 135
pounds, and then gradually I work light to heavy, say, for instance, I would do two
sets of 8 reps, then two sets of 4 reps, then two sets of 2 reps, and finally two
sets of one single rep, working toward my best single maximum poundage for
this session. (Authors comment: This is the famous double set light to
heavy training principle.)

After I finished doing the two single repetitions, I would then do a SUPPORT
MOVEMENT (making use of a power rack), which I feel is the only way one can
gain tremendous strength. Here I would place the holding rods (Authors
comment: This is the point where the barbell is actually positioned prior to
beginning the actual exercise movement) in the power rack where the bar was
positioned just below the actual arms-locked-out position in the supine or flat
bench press position. I would position myself correctly on the bench and
proceed to push the barbell off the holding rods to an arms-locked position. I
would begin by holding the barbell at this locked-arms position of support for
approximately five seconds.

As my training in this exercise over the weeks and months progressed, I would
add more time supporting the barbell, but never more than twenty seconds per
set. Then, of course, when this became easy I would add more poundage to the
barbell, because the importance of this and any exercise is always to progress
either by adding time upon the effort or adding poundage upon the effort. At this
particular time in my training I was working toward attempting a 600-pound
supine bench press, which I wanted to do at the upcoming IFBB 1968 Mr. World
contest.

At the time I was training for this contest, many people believed that bodybuilders
just trained with light weight and were pumpers. I wanted to prove that not all
bodybuilders trained with light weights, and, in fact, any leading bodybuilder
today, in order to develop to the maximum in size, has to handle heavy
poundages. I firmly believe that this one exercise (bench supports in the power
rack) done for 4 sets of 5 seconds to 20 seconds each helped me greatly in
7
developing my chest and arms to their maximum size. As far as my rest pauses
between sets went, I would wait only long enough until my mind tells me that Im
ready to begin another set. I like to keep the blood flowing in the muscle while
keeping up a good exercise rhythm and a good sweat during my training
sessions. (Authors comment: It is interesting to note that sweating burns
up three calories per teaspoon of perspiration.)

I really believe in sweating, and I usually wear a sweatshirt even in the warmer
months of the year. After I did the supports on the bench press, I then would
proceed to do some Dead Stop Bench Presses.

On this particular exercise, I would again make use of the power rack and
reposition the holding rods from the previous exercise to a point where the
barbell would be positioned approximately four inches above the chest. I would
decrease the poundage just enough to where I could do from four to six reps, so
that on about the sixth rep I was putting out maximum effort. I firmly believe that
this exercise builds explosive power in the bench press. It gives one the ability to
explode from the dead space just about the chest. (Authors comment: One of
the critical sticking points in the bench press)

As far as being able to tell you what poundages I used on the bench press, it
would be fairly hard for me to go back that far, because I didnt record them. I
always trained to the maximum on the bench press three times per week. I
would always force myself to handle more and more poundage, and by doing this
I was able to bring my bench press up to 570 pounds, weighing approximately
220 pounds. The dead stop bench presses were done for 4 sets of 6 reps.

From this exercise I went to Straight Arm Pullovers with a barbell. I believe
that this exercise is tremendous for chest development and of utmost importance
for rib cage development. On this exercise I would normally do three sets of 15
repetitions, and my poundages on the pullovers would run around 125 pounds. I
dont believe that using heavy poundages on the pullover is the answer (toward
chest and rib cage development), but the answer is to use lighter weights and
keep the arms straight and stretch, stretch, stretch, and concentrate on deep
breathing.

From here I would then go to Dumbbell Flies on a flat bench, bending the
elbows slight and again stretching, stretching, stretching. Here I would do 4 sets
of 8 repetitions, then I would finish off my chest work with what I call Around the
Worlds with dumbbells. On this exercise I would lay flat on the bench while
bringing the dumbbells back in a semicircle, like a straight-arm pull over, and
then swing the dumbbells out and around in the circular motion down along the
sides of the body past the waist until the dumbbells are just about the thighs and
groin area. Now cross the arms and cramp and squeeze the pecs. This exercise
is a good flushing movement for the pectorals and really gives the chest some
nice shape. On this exercise I would do 4 sets of 8 repetitions each.
8

From here I would move into Parallel Bar Dips with 100 pounds attached to my
waist for added resistance. I would concentrate very strongly on obtaining a
maximum stretch in the downward position.

(Authors comment: This exercise is not a pure pectoral developer in itself
but is a multi-compound movement that works not only the pecs, but the
deltoids and triceps as well, depending on the ever-so-slight positioning of
the upper torso. Chuck would tilt his upper torso slightly forward when
doing this exercise so as to gain that little extra in pectoral stimulation.)

After the heavy dips on the parallel bars for 4 sets of 8 reps, I would cease using
the heavy 100-pound dumbbell and begin doing *Bodyweight Only Parallel Bar
Dips starting with one repetition, resting a second or two, then doing two reps,
rest a second or two, and doing three reps, moving up to 20 or 25 repetitions of
these dips. I would get a tremendous pump, and this exercise was responsible
for building a high degree of muscularity in the chest region.

(*Authors comment: For more information on this revolutionary training
technique, refer to my book MASS!, Contemporary Books, 1986.)

This would take care of my morning training session for training days one, three,
and five. I would then continue afternoon and evening workouts when I would go
to my job.

Afternoon Session 2:00 P.M.

Deltoids:

My afternoon training consisted of shoulder work, and this is the schedule I
followed for a long period of time in my training for the IFBB Mr. World title. I
might say here that many people change their schedules too often.

(Authors comment: Vince Gironda, The Iron Guru in bodybuilding,
seems to confirm this. Experience has shown him that any fewer than nine
months does not let him pass through all the phases of any exercise that
are necessary to formulate an opinion. He does say, however, that, any
longer than nine months, an exercise becomes confusing and boring. If
the new concept or exercise is any value, it will be born in nine months.)

When I hit upon an exercise schedule that would benefit me and I was making
gains, I would not change it. Sometimes I would go six and eight months on a
particular system if it was working. If I followed an exercise or a total exercise
schedule for a month and I saw no size and strength gains, which was very
seldom in my case, then I would change my particular schedule.
9
I am a person who loves to train, and very seldom do I get burned out on one
particular exercise. If its working, I love it and continue to do it until I find that Im
not making the response in gains that I should.



I begin my afternoon training program with some Behind the Neck Presses. I
will say here that most bodybuilders and strength athletes have a particular
exercise that gives them problems such as pulled tendons or a strained muscle.
The behind-the-neck press affects me this way, but I believe in this exercise so I
continue to perform it but using very light poundages. I begin by doing a warmup
set for 12 repetitions, and then I increase the poundage slightly and do 4 sets of
8 repetitions.

I wasnt concerned that much with increasing the poundages on this exercise, but
I did make an effort to concentrate on doing the reps slowly, keeping the barbell
moving constantly. By doing this, I would get a deep ache in the lateral and
posterior segments of the deltoid.

From here I would move on to my next exercise, the Barbell Front Raise. I
used a shoulder-width grip, and, with the barbell hanging at arms length against
my upper thighs, I would take a deep breath and raise the barbell straight up until
it was directly over my head, and then I would lower it in the reverse manner in
which I had lifted it. I always took care to make sure that my elbows were locked
during each and every rep.

(Authors comment: This exercise not only develops thickness in the
frontal deltoid region when viewed from the side, but it is also terrific for
very necessary deltoid power in Chucks bench press exercises.)

Again I concentrated on a full, even movement, keeping the barbell moving at a
good pace but not too fast, slowly enough so that I could feel a deep muscle
ache.

10
I might say here that many bodybuilders train in a haphazard manner. I believe
they dont concentrate deeply enough into the muscle area they are working. I
think into the segment of muscle that Im working, and I feel the effort of the
muscle; in this way I can speed up or slow down the repetition cadence
according to the feel of the muscle working.

(Authors comment: I couldnt agree with Chuck more. Doing the
movement without giving thought to the muscle being worked may yield
only 50-70% of its actual benefits. In other words, momentary lapses of
concentration can throw off your exercise technique just enough to make
you lose a rep or two or a few pounds off your exercise poundage.)

Sometimes I would make bio mechanical changes in this exercise. Some days I
would do it standing, and other days I would do it sitting in a chair with my back in
full contact with the back of the chair. This really isolated the movement where it
stopped any bending at the waist. On this exercise I did 4 sets of 8 repetitions.

From here I went on to the Dumbbell Lateral Raise. I would do this exercise
while seated on a bench. The dumbbells are held firmly (arms hanging at my
sides) with the little finger side of the hand against the inside dumbbell plate, the
dumbbells are then raised with semi-stiff arms. (Authors comment: There is
just an ever-so-slight bend in the elbow region, just enough to take any
stress off this vulnerable joint area) directly to the side of the body, to shoulder
height. At this point the shoulders drop a few inches, and here I would make a
concentrated effort to rotate my hands slightly so that the front of the dumbbell is
lower than the back of the dumbbell.

(Authors comment: This is much like pouring water from a cup.)

The movement up to this point built razor-sharp delineation and roundness in
lateral or side portions of my deltoids. I would continue the movement in an
upward fashion until the dumbbells were well past my ears and in fact at arms
length over my head. At this position I would make an effort to rotate the
dumbbells so that they would touch together in this overhead position. I would
then lower the dumbbells in the starting position.

(Authors comment: Doing the dumbbell laterals up to the position of
shoulder height and in the manner described by Sipes works the medial or
side delt segment and is responsible for creating that visual yard-wide look
to his shoulders.)

On these particular shaping exercises I never try to cheat the weight up, nor do I
handle too heavy of a poundage. I always train to the maximum, but I keep the
poundage at a level that allows me to feel the particular area (segment) of the
muscle I am trying to develop. If a bodybuilder does these shaping exercises in
11
this particular way, they will get much more benefit out of it. On this exercise I
did 4 sets of 8 reps.

(Authors comments: Some experts on exercise technique might question
the rationale or manner in which Sipes does his dumbbell laterals as
previously described. These experts in only one way to lift will point out
that, after the dumbbells go beyond shoulder to arms length overhead, the
trapezius muscle becomes actively involved in the exercise movement. To
a certain degree they are correct, because the trapezius muscle do assist in
the overhead position by pulling the deltoids closer to the head; but this
seems to give Chuck that little extra in focus and peak contraction of the
deltoid muscles.

To prove that this statement is truth and not just theory, I remember
hearing about some scientific studies that were conducted by a Japanese
Olympic weightlifting team physician and a coach of the team. The studies
were done with electro myo-grams, a device that records muscle activity
(shows which muscles are working but does not indicate strength output.

The electro myographic studies showed that, while two or more lifters
could use the same exercise style in exactly the same way, there were
great individual differences in the way certain muscle were brought into
play during the same stage of the lifts. For example, it is generally thought
that the deltoids function best when movements such as dumbbell lateral
raises begin from 45 degrees from the sides of the body and to an arch of
45 degrees about shoulder level. In Chuck Sipes case, this was not true,
and deltoid activity continued well on to the arms- overhead position in the
dumbbell lateral raises. These cited differences are probably due to the
anatomical structure of the skeletal system of bone length, muscle origin
insertion, and length of the muscle bellies, etc.)

From the dumbbell laterals, I went to my final deltoid exercise, the Standing
Military Press. I would do the military press from a power rack (or set of squat
stands), beginning the actual movement at shoulder height. I was tired from
doing the other shoulder exercises leading up to this exercise, and by doing the
military press from a power rack, I could devote more effort to the actual press
movement itself instead of having to clean the barbell from a bench or from the
floor. I would do this particular exercise for 4 sets of 8 repetitions. My pressing
movements were slow and deliberate with no back bend, thus making the
shoulders do the work.

(Authors comment: It was always a joy to observe the strictness with
which Chuck did his military press movements. He would take a shoulder-
width grip on the bar, but not much wider. His elbows were spread out to
the side and the wrists relatively straight. His feet were approximately
shoulder-width apart and parallel to each other, with his body balanced on
12
the balls of his feet rather than centered toward his heels. He would lock
his knees, making sure that his back was flat and that his hips were lined
up with his back. Now it was time for Sipes to begin the press. He would
press the barbell off the clavicular portion of his chest in a rapid manner
with his deltoid and arm strength only.

He made sure that he didnt cheat during any range of the pressing
movement by wedging or bowing (bringing hips forward.) This particular
technique seems to shorten the height of ones actual physical structure so
that the arms bypass certain sticking points. This takes away from
developing maximum size and strength in the deltoids, as would arching
the back, and Chuck didnt want this to happen.

Chuck would continue to drive the barbell up, keeping it as close to his
face as possible, never looking up or down but straight ahead, pressing the
barbell to a complete locked-out position overhead. The reason Chuck
never looked down when doing the movement was to ensure that his
balance was correct at all times. To look down could cause the upper back
to hyperextend, which is extremely dangerous. Chuck would use some
enormous poundages on this exercise, and it was his experience that it is
best to do this exercise standing rather than seated. If by chance the
barbell got out of the pressing groove where he wasnt in complete control
of it for a millisecond, he had a better-than-average change of saving the
rep by making a subtle but necessary change in his body position. This
would be extremely difficult to do in the seated version of the military
press.)

This took care of my deltoid training, and I then rested for approximately four
hours before I started my third and final workout session of the day.

Evening Session 8:00 P.M.

Triceps:

One exercise that I do and fully believe in is the Lying French Press. This is my
favorite exercise, and one that I put full, concentrated effort into. I would do this
movement by lying flat on my back on an exercise bench. If the bench did not
have upright supports that would hold a barbell, then I would try to use a bench
that was only six or so inches in height off the floor. This low bench would allow
me to lift the barbell off the floor and into the flying triceps starting position
without hurting myself. Assuming that the bench has upright supports, I would
then reach up and grasp the barbell, taking a grip tat was three to five inches
apart from the center of the bar.

13
(Authors comment: Chuck would use an EZ curl bar from time to time
rather than a straight bar. This would help to eliminate elbow and triceps
injury due to it improved mechanical leverages.)

From here I would lift the barbell off the upright supports to an arms-locked
position over my chest. I would then slowly lower the barbell to my forehead,
making sure that my upper arms did not move and my elbows remained high and
pointed toward the ceiling. Do not bounce the barbell at this low forehead
position. Now, with the power of my triceps, I would extend and lock my arms
out to the beginning over-the-chest position.

(Authors comment: Some bodybuilders will do a 6-6-6 set where they will
lower the barbell behind the head, touching the flat part of the bench for six
reps; then they will do six reps to the forehead; and then a final six reps
bringing the barbell down to the chest in a close-grip bench press fashion.)

On this exercise I used the double set/light-to-heavy training principle that I
spoke about earlier for the flat bench presses. The same rep and set scheme
was used here.

(Authors comment: Chuck might use 80-85% of his one-rep maximum in
this exercise for two sets of eight reps; 90% for two sets of four reps;
92095% for two sets of two reps; and anywhere from 95-97% for two sets of
one rep each.)

From the lying French press, I moved on to the Dumbbell Triceps Extension,
again lying supine or flat on my back on a bench. Here again I worked up to
some heavy poundages, doing 4 sets of 6 reps.

I moved on then and did the Triceps Kick Back with a light barbell for 4 sets of
10 repetitions. I would grasp the barbell behind my back and bend forward at the
waist until my upper torso and my lower torso made a 90-degree angle. My arms
with the barbell from the elbow to the deltoid should remain as stationary as
possible during the movement, just as if they were glued to the side of the body.
Now I would drive the barbells backwards until it was above my lower back.

Having completed these three triceps exercises, this took care of my training day.
I would like to add here that, during my training for the Mr. World contest, I
worked my abdominals every training day. I would begin my abdominal training
by doing 50 situps with bent knees on an incline situp board. Then I would go
and do some side bends and front bends, while holding a broomstick behind my
neck. On these two exercises I would do 50 repetitions each. I would do these
exercises fairly rapidly, making sure to blow or expel all the air out of my lungs on
the contraction phase of the movement and at the same time tightening the
waist.

14
After these exercises were completed, I then went back to bent- knee situps on a
rather steep incline and would do 2 sets of 12 repetitions while holding a 25-
pound barbell plate behind my head. This was one of my favorite abdominal
training sessions for keeping the outer layer of fatty tissue off my waist and
keeping the abdominal muscles in sharp focus. Here I would also mention that
this particular routine was not to develop and to get a high degree of abdominal
sharpness, because, a year or so prior to my Mr. World training, I did a much
more ingenious workout for the abdominal region that brought out the absolute in
muscularity that I was happy with. From then on it has only been a matter of
maintaining that degree of abdominal muscularity through an abdominal
maintenance program such as the one outlined above.

(Authors comment: I have an interview with Chuck Sipes on his special
one-year abdominal specialization program that I have included as a bonus
piece in my e-report titled: Acquire Cinderblock Abs The Australian Way.)

Training Days Two, Four, and Six

Morning Session 6:00 A.M.

Legs:

The first exercise I would do on my leg training day was the Standing Calf Raise
for 4 sets of 50 repetitions. Id like to explain now how I do my calf raises. The
first 15 reps in a set are done from the maximum down-stretch position, then I
raise my heels to halfway of maximum height position. The next 20 reps in the
set are done from the maximum down-stretch position to maximum height where
the soles of the feet are perpendicular to the floor. The final 20 reps in the set
are done in the maximum height position (feet perpendicular to the floor) with a
bounce, which is a type of partial cramping or burn movement. At times I will
vary my foot position where I will point my toes out and heels together to work
the inner calf.

(Authors comment: Chuck always made sure to put all of his pressure on
the ball of his foot and big toe when in this position.) At other times I will
turn my toes in and heels apart to work the outer calf. (Authors comment: It is
in this position that Chuck would put all his pressure on the outer edge of
his foot near the little toe.)

Finally, there were other times when I would simply do the standing calf raise
where my feet from heel to toe were parallel. I rested only long enough between
each of the four sets for the lactic acid burn deep inside the calf to go away and
until the pump goes away slightly. Then I go back to the standing calf machine
and hit another set.

15
(Authors comment: This technique in calf training might well be termed
The Multi-Positional Quad-50 Routine for Bigger Calves.)



From the calves I would go to the Barbell Back Squat. The squat to me is one
of the most beautiful exercises for leg development. I have been dong full squats
since I was about sixteen years old. I use the squats for building leg power and
muscular leg bulk. Here again I will do the double set/light-to-heavy training
principle. I will do one warm set with a very light poundage of, say, 135 pounds,
and then I go to two sets of eight reps, add poundage, then I do two sets of six
reps, add poundage, and a final two sets of four reps. About once a month Ill
peak out with some max single reps just to see how my strength is coming along.
In any of the strength-building exercises, be it squats or bench presses or
whatever, I try to add poundage whenever possible. Not necessarily a great deal
of poundage, but I am always trying to progress in my strength training over the
months of contest training.

(Authors comment: Due to the length of Chucks seminar, I do not have the
scope and space necessary to detail all of the precision techniques that he
used in many of the following exercises he talked about.)

One of the most important tips in squatting is to make sure that the shins move
forward during the decent squat. This will place the weight on the instep or
middle of the foot and thus allow you to squat more upright. If the shins are not
allowed to move forward, it can cause you to bend over greatly just to keep the
weight over the instep. Strong abdominal and spinae erector muscles will help
keep your back from humping.

Heres a tip for coming out of the bottom position of the squat. Begin the drive
out of the bottom by first leading with your head and chest, and bring the
shoulders to the rear, then flex your knees, hips, and ankles. If you try pushing
with your legs first, your glutes (rear end) will raise first, which in turn will force
16
you to bend over, and this will place the weight of the barbell over your knees
and greatly diminish your leg power.

Continuing my morning leg workout, I would do Leg Extensions for 2 sets of 40
reps and Leg Curls for 3 sets of 12 reps. These two exercises were done to
develop a higher degree of definition in the thigh area. Keep up a good exercise
tempo on these two exercises, working for a deep burn and ache in the muscle.

This concluded my training session in the gym. I then went outside and sprinted
for 15 minutes. I would job and then do a fast sprint and then walk and then do a
fast sprint, etc. I believe in sprinting for getting the fine edge in definition into leg
development. Also, I believe in riding a ten-speed bicycle for getting that final
peak of development and muscularity in the thighs and calves.

This took care of my morning training schedule, and it was after this that I would
normally lay out and work on my tan. Usually this was done for an hour, say,
one-half hour on the front part of the body and one-half hour on the back side. I
might say here that the key to getting a golden tan for a contest is not to try to do
it in the last two weeks before a contest. Try to work on your tan all year around.
I usually use the hour in the sun to do some studying and reading.

Afternoon Session 2:00 P.M.

Lats:

My afternoon training schedule consisted of developing and increasing the width
of the lats. I began by doing End-of-the-Bar Lat Rowing for 3 sets of 12
repetitions. I would do this exercise by placing one end of an empty barbell bar
in a corner or against an object, which would keep it in place. I would load up the
other end of the bar with enough barbell plates to get 12 reps per set.

Next I would straddle the bar and bend down until my upper back was parallel to
the floor and at the same time kept a slight bend at the knee joint. I would grasp
the bar just behind the plates (it can be done with one arm or two), took a deep
breath, and pulled the bar with all my lat strength until the edge of the barbell
plates touched the middle of my chest.

Then I reversed direction and slowly lowered the barbell to the starting position
and exhaled. This was the first rep of twelve. I would concentrate very deeply
on getting the stretch in the downward movement and concentrating on getting a
smooth movement to the high row of the exercise.

To get the zenith development in the lat area, one must again concentrate not
only on the movement but especially on the stretch of the exercise. The more I
learned how to stretch and relax in the lower stretching area, of course, the better
my lat development became.
17
After completing three sets on this exercise, I moved on to the Lat Machine
Pulldown, which I did for 4 sets of 12 repetitions. I would reach up and grasp
the bar with as wide a grip as possible. I would now pull the bar down as far as
possible behind my neck. I would never allow my elbows to drift backward;
actually, they should be digging into the sides of the rib cage at the completion of
the downward pull.

(Authors comment: It looked to me as if Chuck was trying to squeeze an
apple between his shoulder blades during this segment of the
movementLooking at Chucks barn door lat spread, you just knew that he
was getting maximum muscle contractions out of each and every rep. One
way to accomplish this is to hold the contracted lat position behind the
nexk on the final rep of each set for a six-second count.)

My next exercise is Lat Stretches hanging from a pull-up bar. This is one of my
favorites, and I firmly believe it is the key to overall lat development. I would do
this exercise for 4 sets in the following manner:

I put up some nylon slings (the type that scuba weight belts are made from) on
the rafters in my garage. I put them up as far apart as possible, but no so far
apart that I couldnt loop my wrists through them. This would assure me a
maximum stretch.

Next I would stand on a stool with a 100-pound dumbbell attached around my
waist. I looped my wrists through the nylon slings. From this position I would
step off the stool and lower myself to a dead hang position. I would just hang
there and let the extra hundred pounds of weight and wide grip stretch me out
almost to a crucifix position. Then I would struggle to pull myself up as far as
possible and then lower back down to the full stretch, letting the extra hundred
pounds pull me to the zenith. After this was completed, I would get positioned
back on the stool and ready myself for the next set.



This took care of my afternoon training schedule.
18
Evening Session 8:00 P.M.

Biceps and Forearms:

I have always enjoyed arm work, so this was one of my favorite times in the
evening to concentrate on probably one of the most influential muscles in the
whole body, the biceps. I started with some Heavy Cheat Curls with a barbell.
Sometimes I would use the EZ curl bar, and other times I would use just a
straight bar.

I did six sets of these using the double set-light-to-heavy training principle, doing
2 sets of 6 reps, add poundage, 2 sets of 4 reps, adding poundage, 2 sets of 2
reps. As you will notice, I use this light-to-heavy type of training in most of the
large muscle areas before going on to some of the higher repetition and shaping
exercises.

I went on to the preacher bench and did Preacher (Scott) Curls for 4 sets of 10
repetitions each. I would always do this exercise slowly, always using enough
poundage so that on the 10
th
rep of a set I was really fighting it out.

After the Preacher Scott curls, I moved on to the Dumbbell Three-Way Curl for
6 sets of 8 reps each. I did the first double set in a seated dumbbell
concentration curl fashion, with the palm facing in as if you were doing them in a
thumbs-up or hammer curl fashion. The next set was done again in seated
dumbbell concentration curl style and the palm facing up, curling the weight until
it touched the front of the deltoid. The final double set is very similar to the last
one, only your curling hand touches the opposite armpit.

After I finished all six sets of the dumbbell three-way curl, I moved on to Barbell
Wrist Curls, doing 4 sets of 15 reps. I did two sets with the palms up as follows:

Palmsfour inches apart from the center of the exercise bar. When I was
seated, I made sure that my hips were slightly higher than my knees. The
elbows and forearms were placed along the tops of the thighs. I would make an
effort to lean forward until there was less than a ninety-degree angle between the
biceps ad fore arms. This would really help isolate the flexors in the forearms.
Now I would raise and lower the barbell by wrist action alone. After I completed
the two sets with palms up, I would then do two sets with palms down in the
manner described, but this time working the flexors or back of the forearms.

This was the final exercise in my training for the 1968 IFBB Mr. World contest.

19
Training Philosophy & Diet



What I would like do now is talk about my training philosophy in preparation for
the Mr. World contest. First of all I might say that I came to every workout full of
enthusiasm and knowing that I must put full effort into each set of every exercise
in order to get my body into the best shape of my life. I didnt ever hold anything
back for, say, the evening workout or the upcoming A.M. workout the next
training day.

I did my training in full confidence knowing that I would win this contest at age 36.
I knew that unless I trained in this manner, I might get beaten. I have always
said that, if I am going to train for a contest, Im going to put full and complete
effort into my training, which in this case was for a period of one year. If I am
going to do something, no matter what it might be, I want to do it well; and, to be
honest, I dont like to lose. I enjoy being a winner, I guess like most people. I felt
20
that I had the will and determination to just train a little harder and put a little bit
more into my training. I think this is the real key to success in bodybuilding or in
any other venture in that you get out of it what you put into it.

Bodybuilding has been good to me. Ive been able to travel throughout the world
and meet people from different countries with the same interests in health and
physical fitness. I put my complete life into winning, so I figured that every
waking moment of the day, whether it be getting a tan or training hard or eating
good, nutritious foods and taking in some good supplements, this was the only
way to accomplish my goal; but it couldnt all be hard work.

I believe that good relaxation is just as important as training hard, so when I was
relaxing, Id put all the competitive spirit aside for that period of time and just
forget about the training.

I have never neglected my family or my wife. Someone asked me about my diet.
Looking back to my diet, I have never really followed a strict diet, so to speak, as
far as having to follow a strict menu. What I have always tried to do is eat
nothing but whole some nutrition-packed meals. I have never in my life that I can
recall, since high school, ever eaten any type of junk foods. I have always tried
to eat nothing but natural-type foods while training for the Mr. World contest.
Number one, I figured I would have to eat foods that were high in energy,
because it was 1968 at the age of 36 that I was able to reach the zenith as far as
my physique and strength development went. My bodyweight was up to the
highest it had ever been at 220 pounds. It was at this new bodyweight that I was
able to bench press 570 pounds.

My daily nutritional program that I used in my one year of preparation for the Mr.
World contest looked like this: When I got up in the morning, I would eat a good
breakfast of, say, four eggs scrambled with cheese grated on top, some whole
grain cereal, two pieces of whole wheat stone-ground bread with honey, one
glass of milk, one glass of fresh fruit juice, and a dish of fresh fruit. About 15
minutes after breakfast I would take a vitamin/mineral tablet, 1500 mg of vitamin
C, two papaya tablets, and one teaspoon of wheat germ oil.

Mid-morning would roll around, and at this time I would have some fresh fruit
and raw almonds (natural). At noontime I would have a glass of fresh fruit juice
and a handful of raw sunflower seeds along with a green salad and two peanut
butter or tuna sandwiches on whole wheat bread. I would wash this lunch down
with two glasses of milk. At this time I would also take more of my supplements,
two B-12 tablets and two liver tablets, plus one teaspoon of wheat germ oil and,
of course, two papaya tablets. Around mid-afternoon I might have some raisins
and raw peanuts along with an apple or orange, or I might just mix up a health
and bulk blender drink. This drink consisted of one or two cups of milk, three raw
egg whites, three tablespoons of Tiger Milk powder, two tablespoons of
21
blackstrap molasses, two tablespoons of mountain honey, one tablespoon of
Ovaltine powder, one medium banana, and a scoop or two of natural ice cream.

At supper time I might have some steak, beef hamburger or fish. Along with this
I would have one serving of a green salad, brown rice, some whole wheat bread
with a couple of pats of butter, and some tea with honey. To top off my meal I
might have some natural ice cream.

Now, just before bedtime I might have a big glass of fresh orange juice and a
handful of sunflower seeds. At other times I might once again mix up the health
and bulk blender drink.

Many people have asked me over the years how I could drink so much milk and
still maintain a high degree of muscularity. I guess my metabolism has always
been on a high key, because even on the day that I entered the Mr. World
contest, I drank three quarts of milk. Many people dont believe this, but it is the
truth. I have always been able to eat more or less whatever I wanted to. Im not
saying that I eat any kind of junk food or anything like that. I really believe that Id
drink four or five quarts of milk a day and still maintain a high degree of
muscularity. I do believe in milk, and I feel it is one of the best foods for strength
and for gaining size. After all, when youre training very, very hard like I was,
youre burning off many calories, and you have to have some good energy foods
to develop a high degree of strength.

Another thing that I ate quite a bit of at times was all different kinds of nuts
cashews, raw peanuts, sunflower seeds, raisins, and dried fruits. As far as the
types of supplements I was taking, I always took wheat germ oil. I would always
buy a soybean protein product.

(Authors comment: It is interesting that Chuck would speak about
soybean products. One of the best soybean products I know about is Mori-
Nu TOFU, which is a soybean curd that does not require any refrigeration
until it is opened.)

I would also take a natural vitamin and mineral table formulation and some
desiccated liver tablets and papaya tablets. I would also eat honey by the
tablespoonful at least three times a day. I might say here that I have always
been one who has had a hard time gaining weight, so I really had to work at this
particular phase of my training. This, of course, is why I was taking in some sort
of nutrients six times a day instead of three. Training my body as I did three
times a day and six days a week, it was necessary for me to get at least eight
hours of sleep a night in order for my body to recuperate for the next days
workout.
22

Chuck at age 27 in 1959

(Authors Comment: This final statement from Chuck Sipes concluded his
bodybuilding seminar. I challenge you to make some comparisons of
Chuck Sipes knowledge on training and nutrition with the bodybuilding
superstars of today. I am sure that you might agree that he was years
ahead of his contemporaries in his natural approach to physique contest
preparation. For those of you who wish to learn more about Chuck Sipes
and his training methods, the following resources will be helpful.)

Note: Authors Comments by Dennis B. Weis.



















23

CHUCK SIPES
1968 IFBB MR. WORLD
PUSH/PULL-TRIPLE SPLIT WORKOUT GUIDE

Days 1-3-5

Workout #1 (6:00 A.M.)

Chest:

Lying Flat Barbell Bench Press:
2 sets 8 reps
2 sets 4 reps
2 sets 2 reps
2 sets 1 rep

Lying Barbell Bench Press Rack Supports
4 sets 5-20 seconds

Lying Barbell dead Stop Bench Press
4 sets 4-6 reps

Barbell Straight Arm Pullovers
3 sets 15 reps

Lying Flat Dumbbell Around the Worlds
4 sets 8 reps

Parallel Bar Dips w/Weight
4 sets 8 reps


Bodyweight Only Parallel Bar Dips
As described in text 1-25 reps
24
Workout #2 (2:00 P.M.)

Deltoids:

Barbell Behind-the-Neck Press
1 set (warm-up) 12 reps
4 sets 8 reps

Barbell Front Raise
4 sets 8 reps

Seated Dumbbell Lateral Raises
4 sets 8 reps

Standing Military Press Off Rack
4 sets 8 reps

Workout #3 (8:00P.M.)

Triceps:

Lying Flat Barbell French Press
2 sets 8 reps
2 sets 4 reps
2 sets 2 reps
2 sets 1 rep

Lying Flat One-Dumbbell Triceps Extension
4 sets 6 reps

Standing Barbell Triceps Kick Backs
4 sets 10 reps













25
Days 2-4-6

Workout #1 (6:00 A.M.)

Legs

Standing Calf Machine Heel Raises
4 sets 50 reps

Barbell Back Squats
1 set 12 reps
2 sets 8 reps
2 sets 6 reps
2 sets 4 reps

Machine Leg Extensions
2 sets 40 reps

Lying Machine Leg Curls
3 sets 12 reps

Sprints (outdoors) 15 minutes

Workout #2 (2:00 P.M.)

Lats:

End-of-Bar Lat Rowing
3 sets 12 reps

Behind Neck Lat Machine Pulldowns
4 sets 12 reps

Hanging Lat Stretches
4 sets as described in text

Workout #3 (8:00 P.M.)

Biceps:

Standing Barbell Cheat Curls
2 sets 6 reps
2 sets 4 reps
2 sets 2 reps


26
Barbell Preacher (Scott Curls)
4 sets 10 reps

Seated (3-Way) One-Dumbbell Concentration Curls
2 sets (hammer curl style/thumbs up)
8 reps
2 sets (palms Up)
8 reps
2 sets (dumbbell touches armpit)
8 reps

Palms Up Barbell Wrist Curls
2 sets 15 reps

Palms Down Barbell Wrist Curls
2 sets 15 reps






























27


28


29


30


31


32


33

34

35


36


37


38

39

40

41

42


43

44

Credit Lou Mezzanote for sharing Chucks American Bodybuilding Journal with John
Norman Komich and Dennis B. Weis.
45
Highly Recommended Reading:

CHUCK SIPES
Mr. America, Mr. Universe, Mr. World
Bodybuilding Courses

Booklet 1: How to Plan Your Bodybuilding Training Plenty of frank and
important training ideas and discussions for planning your own bodybuilding
routines.

Booklet 2: Preparation for Physique Competition Getting ready begins
many months in advance. Details on diet, exercise, posing, to aid you in winning
tough contests.

Booklet 3: Training for Strength Super strength takes a certain kind of
training. Here is a complete program telling how I developed my Herculean
strength and physique.

Booklet 4: How to Perform Feats of Strength You can learn how to perform
the very same amazing strongman feats of strength that I do myself at shows all
over the world.

Booklet 5: Chuck Sipes Photo Album Learn posing ideas from beautiful
photos that tell their own stories; a picture is worth a thousand words. A great
souvenir photo album!

Booklet 6: About the Man-Chuck Sipes Read a biography about the man,
Chuck Sipes his life, his climb to the top, his family, and many other interesting
highlights.

The above 6 titles are no longer available in hardcopy but when
you order both of the Audio/CDs listed on the next page I will
send the 6 books to you in an eBook format on a data CD
absolutely FREE!!!










46
ANNOUNCING
BODYBUILDIING
TRAINING SECRETS
ON AUDIO/CD


During the past 20+ years, I have recorded audio interviews with many of
the legendary champions of bodybuilding and power lifting. One of my all
time favorite interviews though is with bodybuildings original Iron Knight,
Chuck Sipes.

Free-fall through the mind of this champion as he speak to you --
personally and frankly -- revealing his "inner secrets" of how he entered
into the Maximum Growth Zone of training and nutrition.

Audio/CD Program #1 Training for the IFBB Mr. World:

The late Chuck Sipes was an IFBB Mr. America, Mr. Universe, and Mr.
World winner and a Mr. Olympia competitor back in the 1960s. Chuck was
not only an elite contest-winning bodybuilder but also a dynamo of super-
human strength. He used to thrill audiences by doing exhibition bench
presses with nearly 600 pounds (with no support gear such as bench
shirts, etc.) at a muscular bodyweight of nearly 220 pounds. This was
unheard of among elite bodybuilders back in the 1960s.

This living sound audio/CD interview focuses on the one-year inside
training and nutritional secrets that Chuck used in his preparation to enter
and win the 1968 IFBB Mr. World contest. You'll hear Chuck speak in
candid detail about the triple-split Push/Pull workout and the Double
47
Pyramid Rep Schemes and the measured movement Support Training he
used to achieve the ultimate in size, shape, and muscularity.

This 50+ minute raw, uncut, no-frills "tell-all" program is only $19.95 postpaid.
Foreign orders please add $7.00 for shipping. Please allow 1-2 weeks for
shipping.

Audio/CD Program #2 - Chuck Sipes One Year Ab Specialization
Program and Expander Cable Training Information:

This 60-minute audio program is only $19.95 postpaid. Foreign orders please
add $7.00 for shipping. Please allow 1-2 weeks for delivery for the audio
programs.

Order by logging onto www.paypal.com and sending money to:
yukonherc@kpunet.net or by sending a personal check or postal money order
(U.S. Funds only) payable to:

Dennis B. Weis
P.O. Box 9485
Ketchikan, Alaska 99901